This is Perform with Dr. Andy Galpin.
I'm Dr. Andy Galpin, a professor and director of the Human Performance Center at Parker University.
With this podcast, my goal is to help you better understand and maximize your own physical and mental performance, leveraging my two decades of experience with elite performers, including Olympians and world champions across numerous sports. The goal is to cover a range of tools, technologies, and strategies designed to help everyone—from beginners to record-breaks, and everyone in between.
I’ll use a format that I call the "3 I's.” For every topic, we'll explore how to 1) Investigate (measure it), 2) Interpret (determine what’s bad, ok, good, or even elite!), and 3) Intervene (implement changes). This framework will guide our discussions on both the science and actionable insights—the do’s and don’ts.
In the upcoming episodes of Season 2, we'll dive into topics such as how metabolism and metabolic rate truly work, how to maximize brain function and health, what sports nutrition looks like in the world’s best athletes, how to improve bone health and accelerate healing, the science of strength training for kids, and much more.
While not all of us are elite athletes—myself included—there are countless lessons and tools we can learn from those performing at the highest levels. And remember, as legendary coach Bill Bowerman stated, "If you have a body, you are an athlete." If you're not already, I hope you'll consider starting to train and recover like one.
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This is Perform with Dr. Andy Galpin.
I'm Dr. Andy Galpin, a professor and director of the Human Performance Center at Parker University.
With this podcast, my goal is to help you better understand and maximize your own physical and mental performance, leveraging my two decades of experience with elite performers, including Olympians and world champions across numerous sports. The goal is to cover a range of tools, technologies, and strategies designed to help everyone—from beginners to record-breaks, and everyone in between.
I’ll use a format that I call the "3 I's.” For every topic, we'll explore how to 1) Investigate (measure it), 2) Interpret (determine what’s bad, ok, good, or even elite!), and 3) Intervene (implement changes). This framework will guide our discussions on both the science and actionable insights—the do’s and don’ts.
In the upcoming episodes of Season 2, we'll dive into topics such as how metabolism and metabolic rate truly work, how to maximize brain function and health, what sports nutrition looks like in the world’s best athletes, how to improve bone health and accelerate healing, the science of strength training for kids, and much more.
While not all of us are elite athletes—myself included—there are countless lessons and tools we can learn from those performing at the highest levels. And remember, as legendary coach Bill Bowerman stated, "If you have a body, you are an athlete." If you're not already, I hope you'll consider starting to train and recover like one.
Dr. Allison Brager: Improve Sleep Efficiency & Resilience
Perform with Dr. Andy Galpin
1 hour 57 minutes
5 months ago
Dr. Allison Brager: Improve Sleep Efficiency & Resilience
In this episode, my guest is Dr. Allison Brager, Ph.D., an active-duty Army neuroscientist whose research focuses on physiological resilience in extreme stress environments such as Antarctica and outer space. We discuss how sleep is impacted in these harsh conditions and the broader concept of sleep resilience, which is crucial for athletes, military personnel, and anyone with demanding personal or professional situations.
We explain the effects of circadian rhythm (chronotype) misalignment on performance and how different chronotypes align with certain careers and sports. We also outline the key differences in sleep between men and women, including sleep onset, daytime sleepiness, and duration, along with the biological mechanisms that drive sleepiness. Finally, we discuss practical strategies for recovering from poor sleep and improving sleep through behaviors, light exposure, and nutrition. Regardless of your career or lifestyle, this episode provides valuable insights for optimizing your sleep to enhance performance and overall well-being.
Read the episode show notes at performpodcast.com.
Thank you to our sponsors
AG1: https://drinkag1.com/perform
Eight Sleep: https://eightsleep.com/perform
LMNT: https://drinklmnt.com/perform
Parker University: https://parkerseminars.com
Momentous: https://livemomentous.com/perform
Timestamps
00:00:00 Allison Brager
00:01:37 East vs West Coast, Sports Teams, Sleep, Injury
00:04:46 Performance & Circadian Clock, Genetics, Chronotypes; Kids & Habits
00:10:50 Sponsors: AG1 & Eight Sleep
00:13:38 Chronotype, Genetics, Military, Academia
00:18:01 Importance of Animal Models, Chromosomal Sex & Hormones; Sleep
00:24:22 Sleep Differences & Men vs Women, Sleep Pressure, Onset
00:30:32 Sex Differences, Sleep Duration; Naps
00:33:45 Tool: Nap Duration; “Nappuccino”, Chronic Insufficient Sleep
00:38:42 Multiphasic Sleep, Chronotype, Shift Work & Health Risks
00:42:44 Sponsors: LMNT & Parker University
00:45:29 Night Shift, Performance, Per Genes, Genetic Testing, Chronotypes
00:51:25 Antarctica, Sleep, Seasonality, Sleep Resilience & Limits
00:58:50 Poor Sleep, Sleep Banking, Weekends
01:01:42 Sleep in Extreme Environments, Outer Space
01:08:04 Mars Mission Preparation, Gene Editing & Studying Sleep
01:11:50 Short Sleepers, Sleep Pressure & Adenosine, Efficiency
01:16:39 Hypersomnia & Poor Health, Depression; Traumatic Brain Injury & Sleep
01:21:30 Sponsor: Momentous
01:23:08 Increasing Sleep Efficiency Case Study, Morning & Daytime Behaviors
01:30:23 Sleep Efficiency, Nighttime Behaviors, Foods, Melatonin?
01:34:59 Cold Plunge, Mouth Taping, Nasal Dilators
01:37:02 Jet Lag, Supplements, Melatonin
01:41:37 Sleep Extension, Tool: Intervals; Sleep Banking, Sleep In or Bed Earlier?
01:49:18 Youngstown, Ohio & Sports
01:55:24 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter
Disclaimer & Disclosures
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Perform with Dr. Andy Galpin
This is Perform with Dr. Andy Galpin.
I'm Dr. Andy Galpin, a professor and director of the Human Performance Center at Parker University.
With this podcast, my goal is to help you better understand and maximize your own physical and mental performance, leveraging my two decades of experience with elite performers, including Olympians and world champions across numerous sports. The goal is to cover a range of tools, technologies, and strategies designed to help everyone—from beginners to record-breaks, and everyone in between.
I’ll use a format that I call the "3 I's.” For every topic, we'll explore how to 1) Investigate (measure it), 2) Interpret (determine what’s bad, ok, good, or even elite!), and 3) Intervene (implement changes). This framework will guide our discussions on both the science and actionable insights—the do’s and don’ts.
In the upcoming episodes of Season 2, we'll dive into topics such as how metabolism and metabolic rate truly work, how to maximize brain function and health, what sports nutrition looks like in the world’s best athletes, how to improve bone health and accelerate healing, the science of strength training for kids, and much more.
While not all of us are elite athletes—myself included—there are countless lessons and tools we can learn from those performing at the highest levels. And remember, as legendary coach Bill Bowerman stated, "If you have a body, you are an athlete." If you're not already, I hope you'll consider starting to train and recover like one.
